Name: Playbook - Dana Linn Bailey - LEGS | Wednesday | 1-26
Uploaded: 2022-01-31T02:33:47.066Z
Duration: 45 min
Description: LEGS | Wednesday | 1-26

Lorrie

Jessica

Juliet

JESSICA

All I can say is amazing!! And I love this app!!

Joei

Candace

Jen Richmond

Didn’t think I was going to finish the last set!

Cathy Dahlgren

I’m behind this week due to migraines. It’s Friday and I just did Wednesday legs. It was a killer and I’m still just weak enough I couldn’t finish the last circuit.  Maybe tomorrow will be better ❤️

Jackie

ANGELA

Holy shit my first workout of yours!! You completely kicked my ass!!! Thanks LOL❤️

Julie

Awesome Workout!! My first workout in 5 months

David

Michelle Hanna

It was painful Dana, that’s how it was 😜

Sarah

Amy Green

I wasn't able to complete  the entire workout, but my legs are taxed.The only thing I would change I being able to complete  all sets

Rebecca

Shaun Clark

Almost made it to my deathbed after this workout.

Jess

Heather

You're trying to kill us with the last set of split squats aren't you?!?!?! 😂😂😂😵😵welp, another leg day I'm almost crawling outta here 😅 lol thanks!! 🥵👌

Annelli

Brody

Jessica Mott

Monica Sanchez

Almost threw up. Those push-offs paired with the split squats kicked my butt!!

Samantha

Couldn't even finish the workout, my legs are still dead from last week💀

Riley

Every single leg day I’m dying…. One day I’ll be strong right ?! 😅

Dominica

I thought I was done after the walking lungs, then I KNEW I was done after the leg press!! Dang gurl!! You know how to bring it!

Cheryl Otto

Krystal

Cori

Last super set, what the fluff... 45sec break?! I'm dead

Nicole

Monica D Monroe

Killerrrrrr. When I got out my car after driving home, I almost collapsed under my jelly legs!

Karri

Tatum Davidson-Lohse

Switched up the routine have an archery tournament so did legs today!!

Dale Jones

Holy fuck balls!!! PR’d 5x180. I’m a mother fucking beast.

Paolina

Michelle Long

Lauren

Erin

Great training, sweaty goodness. Challenging.

Traci

Exactly what my legs needed today 🔥 💀

Ashley

Christine

I really had to push myself at the end. Loved it

Bobbie jo

This was ridiculous. 🤣💀💀💀😭😭😭

Gayle Bullock

Yeah I won’t be able to walk tomorrow 🥵🔥

Rachel

Cindy Klein

1/26 LEGS: (Quads)

1. Squats
Find your 1 x 5RM
4 x 5 @90% of 5RM
NOTE: You are working your way up to your 5 rep max. Once you find your 5RM, you will take 90% off that number and do 4 working sets at the 90%. 

2. Superset:
- DB Suitcase Squats (heels elevated) 4 x 15
- Weighted Squat Jumps 4 x 12

3. Superset:
- Leg Extensions 4 x 20
- DB Walking Lunges 4 x 20 steps

4. Leg Press 4 x 20, last set drop +20
NOTE: For the leg press, use enough weight that you can only get 10-12 in a row, then you really have to work the rest of the way, using a rest/pause to the finish. After completing the 4th set of 20, immediately drop the weight by 40-50% then rep out 20 more 😈

5. Superset:
- No Push Off Step-up 3 x 12 (each leg)
- Jumping Bulgarian Split Squat 3 x 12 (each leg)
NOTE: For the No Push Off Step-up you only need a low (6 or so inches) box/step. The top of your back foot is flat on the ground, this way you can’t push off from your back foot.

- Begin with bar positioned on your upper back
- Brace your midline and keep your chest up
- Eyes forward as you lower, sitting back and down
- Reach parallel and push through your heels to come back up

Barbell Back Squat @90% of 5 RM

Barbell Back Squat (Find your 5RM)

- DB Suitcase Squats (heels elevated) 4 x 15
- Weighted Squat Jumps 4 x 12

- Hold the dumbbells by your sides
- Keeping your chest lifted, sit your hips back and down as you lower to parallel 
- Push through your heels to stand back up

- Elevate your heels for a greater range of motion

DB Suitcase Squats

- Hold two weights by your sides 
- Push your hips back and down as you lower to parallel
- Explode/jump up from the bottom of the squat
- Land softly

Weighted Squat jumps

Superset

- Leg Extensions 4 x 20
- DB Walking Lunges 4 x 20 steps

- Sit on the machine with the pad at the bottom of your shin 
- Extend your legs engaging your quads 
- Pause at the top and lower slowly

Leg Extensions

- Keep your chest up holding two dumbbells at your shoulders or at your sides
- Step forward and bring your back knee down until both legs are at about 90 degrees 
- Step forward and repeat with the opposite leg

DB Walking Lunges

- Keeping your back flat against the pad
- Lower your legs towards your chest
- Drive through your heels to press the sled back to starting position

- After completing the 4th set of 20, immediately drop the weight by 40-50% then rep out 20 more 😈

Leg Press

- No Push Off Step-up 3 x 12 (each leg)
- Jumping Bulgarian Split Squat 3 x 12 (each leg)

NOTE: For the No Push Off Step-up you only need a short box/step. The top of your back foot is flat on the ground, this way you can’t push off from your back foot

- From kneeling position and one foot elevated on a small box
- Push through your front leg to stand up
- Reverse the movement back down 
- Complete desired reps then repeat on the opposite side

- 12 reps each leg

No Push Off Step-ups

- Keep your knee in line with your foot
- Come down with a slow controlled movement 
- Explode up bringing your front foot of the ground
- Land softly
- Complete desired reps then repeat on the opposite side

- 12 reps each leg

Jumping Bulgarian Split Squat

LEGS | Wednesday | 1-26

Nice one Dana.
No assault bike for Tabata so jumping lunges right after walking lunges…holey moley🫠

Melissa

Shelby

I may or may not be able
To go up and down my stairs 😩💪🏽

Marisol

Legs | Monday | 4/22

Brandy

I’m just getting back into weight training as a single mom and having your videos/workout helped me feel less out of place 🫶🏼

Kaylee Emory

Victor L. Hart

Chelts & Triceps | Tuesday | 4/23

Great workout done in the dark !! No power at the gym this morning !!

Sonja Bailey

Mandy

😬😬😵‍💫😵‍💫 Done 💪🏾💪🏾 Now for 15 on the treadmill 🏃🏽‍♀️

LEGS | Wednesday | 1-26

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